Pointers for performing your best—from the best.

There are certain things the world's greatest athletes can't exactly teach (like running a sub three-hour marathon...at the end of an Ironman race). However, they can help you learn to maximize your fullest potential (a skill they all excel at). Here are five lessons I've learned from some of the world's greatest athletes that are helping me to raise the level of my game. Use them to get closer to any goal.

When we first kicked off the Mission Apolo: Built with Chocolate Milk campaign, Hines visited the Women's Health office in New York City to share his experiences of becoming an Ironman. Of all the advice he gave, the three words he said to me just as he was leaving were the most impactful: Embrace the journey.

No one's going to tell you that the road to an Ironman—or any majorly ambitious goal, for that matter—is easy. It's daunting, draining, and at times defeating. Not much of that can be avoided. But your perspective—the way you choose to view your circumstances—that's your choice. We often don't realize until too late that each cumulative step you take along the way is part of the achievement itself. It's not just the moment you cross the finish line that should be celebrated—it's the process that gets you there that you have to appreciate, and even enjoy.

Focus on the ImmediateLuke McKenzie, six-time Ironman Champion, finished second at the Ironman World Championships in 2013

When you (a newbie) head out for an open-water swim with Luke McKenzie (a serious pro), you just pray to put your best foot forward. That didn't exactly happen for me when Apolo and I got the opportunity to train with him last month. Out in the middle of the ocean, I panicked. My heart raced. I couldn't catch my breath. My thoughts spiraled: 'What am I doing? I suck. I'm a terrible swimmer. This is so embarrassing. I'm going to be the last person to finish in Kona. I'll never be able to do this.'

When we got back to the beach, Luke explained that Ironman training—and especially the race itself—is a constant practice of staying in the moment. One of the most important skills to master is mental and emotional regulation during stressful situations. Why? Anxiety and panic can trigger an actual physiological response in your body that makes it more difficult to perform.

Luke's advice: When my heart starts racing, zero in on what I need to do at that moment—and nothing else. Concentrate on my stroke, or on an even and consistent breathing pattern. Or if I start to feel overwhelmed about the training process and the race that's months away, bring it back to the present: What do I need to do to complete today's workout to the best of my ability? By keeping the blinders on, so to speak, you can utilize your energy to keep chipping away at your goal.

Train Smarter, Not Always HarderPaula Newby-Fraser, eight-time Ironman World Champion and "The Queen of Kona"

Returning to consistent, hard training post-knee surgery has been simultaneously motivating and frustrating. On the one hand, I'm constantly setting new benchmarks of achievements (like reaching seven, then eight, then nine miles on my long run); at the same time, nothing comes as easily. I'm running far slower than I did pre-surgery, and now even the shortest or easiest workouts come with aches and pains. I knew this journey would be far from easy. To reach that finish line in Kona, I will have to push myself harder than I ever have before; but I also know that if I overdo it, I run the risk of not even making it to the starting line.

I figured with my experience I should err on the side of working harder. Tough it out, push through the pain. So I was surprised to hear the greatest female Ironman athlete of all time tell me the opposite. Instead of battling through a fartlek workout with some knee pain or nagging hamstring tightness, I would be better off taking it down a notch (say, adding an extra mile or two at an easy pace).

We've all heard the saying "It's a marathon, not a sprint." When it comes to long-term goals, patience and smart training are what will ultimately get you to that finish line—whether you're actually training for a marathon or trying to lose 20 pounds.

There's a lot to account for when it comes to triathlon races: all the gear, the transitions, the crowds of people, the nutrition, the technique during the swim, bike, and run. That's a lot to be keeping track of over the course of anywhere from 16 to 140.6 miles. So it's not all that surprising that for many—especially new triathletes—race day can be incredibly overwhelming.

Two weekends ago, Team Chocolate Milk was in Boise for Apolo's first triathlon, the Ironman 70.3 Boise. As we walked to drop off Apolo's transition bag, Crowie was running through one simple cue to remember during each phase of the race: long stroke; steady, smooth pedaling; fast turnover. That was it.

Whether it's dieting or managing a to-do list, remember that oftentimes, less is more. When a task feels daunting or unapproachable, break it down into the most basic action plan.

After finishing his first half Ironman (in a very impressive 4:59:27), Apolo said the biggest lesson he learned was that he has to race his own race. He noticed how easy it was to get caught up in what other people are doing around you and lose sight of your game plan. Sure, sometimes that can be a good thing (the energy of the competitors around you makes you step up and go a little harder); but pushing too far past your target zone can also backfire (hammer too fast on the bike and your legs won't be able to carry you through the final leg of the race).

I'm guilty of this even in my day-to-day workouts. I see someone pass me on the running path and feel the need to speed up to stick with them—even though they could be out for a 20-minute run while I'm supposed to be doing a long and easy 90 minutes. Apolo's lesson is a great reminder that it doesn't matter how fast or how slow everyone else is running around me, just that I never stop pushing forward. This journey is not about competing with anyone else; it's about proving to myself that I can do anything—and crossing the finish knowing I did my best.

Watch what Apolo and I learned during our training day with Luke McKenzie in "Mission Apolo Episode 2: Building a Foundation."

Jen Ator is the fitness director at Women's Health. You can follow her on Twitter and Instagram at @Jen_Ator.

Mission Apolo: BUILT WITH CHOCOLATE MILK campaign will capture the transformational journey of eight-time Olympic medalist Apolo Ohno and Women's Health Fitness Director Jen Ator as they train for the world's most grueling endurance race: the IRONMAN® World Championship triathlon – a 140.6-mile swim-bike-run event in Kailua-Kona, Hawaii on October 11, 2014. Stay tuned for updates on womenshealthmag.com and gotchocolatemilk.com, or join the conversation (and cheer them on!) by using the hashtag #MissionApolo on Facebook, Twitter, and Instagram. Visit ironman.com to learn more about IRONMAN and the IRONMAN® World Championship.